Weight Gain

Weight Gain Exercises And More Strategies For A Healthy You

Saladi Aravind Desilva

November 30, 2023

Gaining weight is often associated with negative connotations, but for some individuals, it can be a challenging endeavour. While most people strive to shed excess pounds, there are individuals who struggle with being underweight or desire to build muscle mass for various reasons such as improving athletic performance or enhancing their overall physique. In such cases, weight gain exercises play a crucial role.

This article aims to provide a comprehensive guide to weight gain exercises, exploring the importance, benefits, and strategies for effectively increasing body weight through exercise. Whether you’re a hard gainer looking to add size or an athlete seeking to optimize performance, understanding the fundamentals of weight gain exercises will empower you to achieve your goals in a healthy and sustainable manner.

Factors Influencing Weight Gain


Diet significantly influences weight gain by determining the caloric surplus or deficit. Consuming more calories than your body requires leads to weight gain. A well-balanced diet rich in proteins, carbohydrates, and fats provides the necessary nutrients for muscle growth and repair. Research indicates that carbohydrates supply energy for workouts and replenish glycogen stores while adequate protein intake supports muscle synthesis.  Healthy fats contribute to hormone production and overall health. Additionally, the quality and quantity of food, portion sizes, meal frequency, and nutrient timing all impact weight gain. 


Studies show that your genetic makeup can play a role in determining your body type, metabolism, and how your body responds to exercise and nutrition. While genetics can influence weight gain to some extent, it’s important to remember that lifestyle factors and choices still have a significant impact.

Hormonal Imbalances

Hormones play a crucial role in regulating metabolism, appetite, and weight. As per scientific research imbalances in hormones such as insulin, cortisol, thyroid hormones, and sex hormones can affect weight gain or loss. If you suspect a hormonal imbalance, it’s advisable to consult with a healthcare professional who can evaluate and address any underlying issues.

Medications and Medical Conditions

Certain medications, such as antidepressants or corticosteroids, may have side effects that can contribute to weight modifications. Additionally, some medical conditions like hyperthyroidism can make weight loss more likely. If you suspect a medical condition or notice weight loss related to medication use, consult with a healthcare professional for appropriate management and guidance.

Psychological and Emotional Factors

Psychological and emotional factors can influence weight gain or difficulty in gaining weight. Stress, emotional eating, body image concerns, and disordered eating patterns can all impact weight management. It’s important to address any underlying psychological factors and develop a healthy relationship with food and body image when pursuing weight gain goals.


Diet is a key factor in weight gain, as consuming more calories than needed promotes weight gain. A balanced diet with adequate protein, carbohydrates, and fats supports muscle growth. Genetic factors, hormonal imbalances, age-related changes in metabolism, medications, and psychological/emotional factors also influence weight gain. Adapting calorie intake, and exercise routines, and addressing underlying issues are important. Consulting professionals can help optimize weight gain strategies.

Resistance Training for Weight Gain

Research says that resistance training stimulates muscle growth and helps build overall strength. By challenging your muscles with resistance, you create micro-tears in the muscle fibres, which then repair and grow stronger during the recovery process. Additionally, resistance training increases your metabolic rate, allowing you to burn more calories even at rest. This combination of muscle growth and increased metabolism promotes healthy weight gain.

Best Exercises for Weight Gain

  1. Compound Exercises: Compound exercises engage multiple muscle groups and joints simultaneously, making them highly effective for weight gain. Examples include squats, deadlifts, bench presses, overhead presses, and rows. These exercises recruit a large number of muscles, promoting overall strength and muscle growth.
  1. Targeted Muscle Group Exercises: In addition to compound exercises, incorporating targeted exercises can help focus on specific muscle groups. For example, bicep curls, tricep dips, calf raises, and lateral raises can isolate and strengthen particular muscle groups. Including targeted exercises allows for balanced muscle development and overall aesthetic improvement.

To continue gaining strength and muscle mass, it’s important to apply the progressive overload principle. Gradually increase the intensity, volume, or resistance of your workouts over time. This could involve adding more weight, performing more repetitions, or increasing the number of sets. Progressive overload ensures that your muscles continue to be challenged, promoting ongoing growth.

  1. Squats: Squats are a compound exercise that targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. They can be performed with a barbell, dumbbells, or bodyweight, and variations such as front squats and goblet squats provide additional challenges.
  1. Deadlifts: Deadlifts primarily target the muscles of the posterior chain, including the hamstrings, glutes, and lower back. They can be performed using a barbell, dumbbells, or kettlebells. Deadlift variations, such as sumo deadlifts or Romanian deadlifts, offer different angles of engagement.
  1. Bench Press: The bench press is a compound exercise that primarily targets the chest muscles (pectoralis major and minor), along with the triceps and shoulders. It can be performed using a barbell, dumbbells, or resistance bands.
  1. Overhead Press: The overhead press targets the deltoids, triceps, and upper chest. It involves pressing a weight overhead, either with a barbell, dumbbells, or a shoulder press machine.
  1. Rows: Rows target the muscles including the rhomboids, trapezius, and rear deltoids. They can be performed using barbells, dumbbells, or cable machines. Variations like bent-over rows or seated rows provide different angles of engagement.
  1. Bicep Curls: Bicep curls isolate the bicep muscles. They can be performed with dumbbells, barbells, or resistance bands. Variations include hammer curls, concentration curls, or preacher curls.
  1. Tricep Dips: Tricep dips target the tricep muscles. They can be performed using parallel bars or a bench. Bodyweight tricep dips are a common variation, but additional resistance can be added using a weighted dip belt or resistance bands.
  1. Calf Raises: Calf raises specifically target the calf muscles (gastrocnemius and soleus). They can be performed using bodyweight, dumbbells, or a calf raise machine. Variations include single-leg calf raises or seated calf raises.
  1. Core Exercises: Strengthening the core muscles is important for overall stability and posture. Exercises such as planks, Russian twists, leg raises, and bicycle crunches engage the core muscles effectively.
  1. Lunges: Lunges target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. They can be performed with bodyweight, dumbbells, or barbells. Forward lunges, reverse lunges, and walking lunges are common variations.
  1. Pull-Ups/Chin-Ups: Pull-ups and chin-ups are compound exercises that primarily target the muscles of the back, including the latissimus dorsi, rhomboids, and biceps. They can be performed using a pull-up bar or assisted with resistance bands or a machine.
  1. Push-Ups: Push-ups engage multiple muscle groups, including the chest, shoulders, triceps, and core. They can be performed with body weight or modified variations, such as incline push-ups or decline push-ups.
  1. Shoulder Press: The shoulder press targets the deltoid muscles and can be performed using dumbbells, barbells, or a shoulder press machine. The seated shoulder press and Arnold press are popular variations.
  1. Romanian Deadlifts: Romanian deadlifts primarily target the hamstrings and glutes, similar to traditional deadlifts, but with more emphasis on the posterior chain. They are performed with a barbell or dumbbell, focusing on maintaining a slight knee bend while hinging at the hips.
  1. Weighted Step-Ups: Weighted step-ups are effective for targeting the muscles of the lower body, including the quadriceps, hamstrings, and glutes. They involve stepping onto a raised platform or bench with added resistance, such as dumbbells or a barbell.
  1. Dumbbell Flyes: Dumbbell flyes isolate the chest muscles and can be performed on a flat bench, incline bench, or decline bench. They provide a stretching and contracting motion to effectively target the pectoral muscles.
  1. Barbell Hip Thrusts: Barbell hip thrusts primarily target the gluteus maximus and hamstrings. They involve sitting on the ground with a barbell across the hips and thrusting upward, squeezing the glutes at the top of the movement.
  1. Farmers Walk: Farmers’ walk involves carrying heavy weights, such as dumbbells or kettlebells, in each hand while walking for a specified distance or duration. It engages the muscles of the arms, shoulders, core, and legs, providing a full-body workout.

Note: Remember to warm up before each workout, maintain proper form throughout the exercises, and allow for adequate rest and recovery between sessions. It’s also beneficial to consult with a certified trainer to design a personalized routine based on your specific goals and fitness level.

Nutrition for Weight Gain

Recommended Foods for Weight Gain

  1. Lean Proteins: Include lean protein sources in your diet to support muscle growth and repair. Examples include skinless chicken breast, turkey, fish (salmon, tuna), lean beef, eggs, low-fat dairy products (Greek yoghurt, cottage cheese), and plant-based proteins like lentils and chickpeas.

Protein is especially important for weight gain as it supports muscle growth and repair. It provides the necessary amino acids for building and maintaining muscle tissue. Additionally, protein has a higher thermic effect, meaning it requires more energy to digest, which can aid in weight gain. Include lean sources of protein, such as chicken, turkey, fish, lean beef, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.

  1. Complex Carbohydrates: Opt for complex carbohydrates that provide sustained energy and essential nutrients. Whole grains (brown rice, quinoa, whole wheat bread), fruits, vegetables, and legumes (beans, lentils) are excellent sources of complex carbohydrates.
  1. Healthy Fats: Incorporate healthy fats into your meals to increase calorie intake. Avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), olive oil, and fatty fish (salmon, mackerel) are rich in healthy fats.

Read more: Types Of Fats: A Comprehensive Guide

Caloric Surplus and Macronutrient Distribution

To achieve weight gain, it is essential to consume a caloric surplus, which means consuming more calories than your body burns. However, it’s important to ensure that these extra calories come from a well-balanced macronutrient distribution. 

Aim for the following macronutrient ratios:

  1. Proteins: Consume enough protein to support muscle growth and repair. A general guideline is to consume around 0.8 to 1 gram of protein per pound of body weight. Distribute protein intake evenly throughout the day to optimise muscle protein synthesis.
  2. Carbohydrates: Include complex carbohydrates in your diet to provide energy for workouts and support muscle glycogen replenishment. Focus on whole grains, fruits, vegetables, and legumes. Aim for a moderate-to-high carbohydrate intake, depending on your activity level and goals.
  3. Fats: Incorporate healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. Fats are a concentrated source of calories and provide essential nutrients. However, be mindful of portion sizes to avoid excessive calorie intake.

Incorporating these nutrient-dense foods into your diet will help you achieve a caloric surplus and provide the necessary nutrients for healthy weight gain. Remember to consult with a registered dietitian or nutritionist to personalize your meal plan based on your specific needs and goals.

Consistency and commitment are key factors in achieving successful weight gain. It’s important to adhere to your exercise routine, nutrition plan, and lifestyle changes consistently over time. Building a habit of regular exercise and making healthy food choices will yield better results in the long run. Stay committed to your weight gain goals, even when faced with challenges or setbacks. Remember that progress may take time, and maintaining a positive mindset and staying motivated can help you stay on track.


To gain weight, focus on a caloric surplus with a balanced macronutrient distribution. Consume sufficient protein to support muscle growth and repair. Include lean proteins like chicken, fish, and plant-based sources. Complex carbohydrates from whole grains, fruits, and vegetables provide energy and nutrients. Incorporate healthy fats from avocados, nuts, and seeds. These foods help achieve a caloric surplus while providing essential nutrients for weight gain. Consulting a registered dietitian can help personalize your meal plan for effective and healthy weight gain.

HealthifyMe Suggestion 

There are 5 basic aspects you must take care of while on your weight gain journey. Know your body type and your diet proportion for the particular type by taking the help of a nutritionist or dietitian who understands your nutritional needs and can customise a plan for you. Then comes exercise. Understanding your requirements will assist you in choosing the right kind of exercise and focusing on muscle growth and development. Resting is another extremely crucial part of any weight management journey. You ought to give your body te respite it requires. Sleep well, drink enough water and keep your electrolytes in balance. And finally, trust the process. Losing or gaining healthy weight is a long road that demands determination, dedication and discipline. 


In conclusion, successful weight gain involves a comprehensive approach that considers various factors. Nutrition plays a critical role, with a focus on consuming a caloric surplus and balanced macronutrients to support muscle growth. Resistance training exercises, including compound movements and progressive overload, are key for stimulating muscle development. Prioritizing recovery and rest, getting sufficient sleep, and avoiding overtraining are crucial for optimal results. Additionally, addressing lifestyle factors such as stress management, hydration, and maintaining consistency further enhances weight gain efforts. Recognizing the impact of genetics, hormones, age, medications, and psychological factors allows individuals to tailor their approach and overcome challenges. By combining these strategies, individuals can embark on a successful weight gain journey and achieve their desired outcomes.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Which exercise is best for weight gain? 

Compound exercises that engage multiple muscle groups, such as squats, deadlifts, bench presses, and rows, are effective for weight gain. They promote overall muscle development and stimulate the body to gain weight.

Q. How can I gain weight through exercise? 

To gain weight through exercise, focus on resistance training and progressive overload. Lift weights that challenge your muscles, gradually increase the intensity and volume of your workouts, and ensure you are in a caloric surplus by consuming more calories than you burn.

Q. Will I gain weight if I stop exercising? 

If you stop exercising and do not adjust your caloric intake, you may not continue gaining weight. However, weight gain is also influenced by diet and overall caloric balance. It’s important to maintain a proper diet and adjust your calorie intake according to your activity level.

Q. What should I eat after exercise to gain weight? 

After exercise, consume a combination of protein and carbohydrates to support muscle recovery and growth. Foods like lean meats, eggs, dairy products, whole grains, fruits, and vegetables can provide the necessary nutrients to aid weight gain.

Q. Can exercising too much make you gain weight? 

Yes, exercising excessively without adequate recovery can potentially lead to weight gain. However, overtraining can increase cortisol levels, impair muscle growth, and disrupt hormonal balance. It’s important to find a balance between exercise, rest, and recovery to support healthy weight gain. Consulting with a fitness professional can help create a suitable exercise plan.

Reference Links 

  1. Fundamentals of glycogen metabolism for coaches and athletes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
  1. Genetics and Nutrition: https://www.ncbi.nlm.nih.gov/books/NBK218767/
  1. Obesity and hormones:https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-and-hormones#:~:text=The%20hormones%20leptin%20and%20insulin,the%20accumulation%20of%20body%20fat.
  1. Resistance training – health benefits: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

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